The Spinach and Feta Egg Wrap is a deliciously satisfying, protein-packed breakfast or brunch that’s as nutritious as it is flavorful. Soft scrambled eggs, earthy spinach, and tangy feta cheese come together in a warm tortilla for a quick, handheld meal that’s perfect for busy mornings.

This recipe combines freshness, creaminess, and a touch of Mediterranean flair, giving you an energizing start to your day.

Whether you’re meal-prepping or need something portable, this wrap is your go-to for a wholesome, balanced, and incredibly tasty breakfast!

Why I Love This Recipe

I love this Spinach and Feta Egg Wrap because it’s simple, filling, and full of flavor. The combination of creamy eggs and salty feta with sautéed spinach feels comforting yet light. It’s also versatile — you can add veggies, herbs, or even a dash of spice.

This wrap makes mornings effortless and guilt-free since it’s high in protein, fiber, and nutrients. It’s a perfect choice for anyone who loves a hearty breakfast that doesn’t weigh you down but keeps you full for hours.

Why It’s a Must-Try Dish

Quick and easy: Ready in under 20 minutes!
Healthy & balanced: High in protein, fiber, and vitamins.
Customizable: Add your favorite veggies or sauces.
Perfect for on-the-go: Easy to wrap up and take along.
Delicious Mediterranean twist: Feta cheese and spinach pair beautifully!

Recipe Overview

Preparation Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes
Servings: 2 wraps
Calories: ~280 kcal per wrap
Cuisine: Mediterranean / American Fusion
Course: Breakfast / Brunch / Light Lunch

Ingredients

For the Wrap

2 large eggs
1 tablespoon milk or cream (optional, for creamier eggs)
Salt and pepper to taste
1 tablespoon olive oil or butter
1 cup fresh baby spinach (roughly chopped)
¼ cup crumbled feta cheese
2 medium-sized whole wheat or flour tortillas

Optional Add-ins

2 tablespoons diced tomatoes or roasted red peppers
1 tablespoon chopped onions or green onions
A pinch of chili flakes or oregano
1 tablespoon Greek yogurt or hummus for spread

Simple Cooking Directions

Sauté spinach until wilted.
Whisk and scramble eggs with seasoning.
Add feta and spinach to the eggs.
Warm tortilla, fill, and wrap.
Serve hot or take on the go!

Step-by-Step Recipe Preparation

Step 1: Prepare the Ingredients

Rinse and roughly chop the spinach.
Crumble the feta cheese.
Lightly warm the tortillas in a dry skillet for flexibility.

Step 2: Cook the Spinach

In a nonstick skillet, heat olive oil over medium heat.
Add spinach and sauté for 1–2 minutes until just wilted.
Remove from skillet and set aside.

Step 3: Scramble the Eggs

In a bowl, whisk together eggs, milk (if using), salt, and pepper.
Pour into the skillet and cook over low-medium heat, stirring gently until soft curds form.

Step 4: Combine the Filling

Add the sautéed spinach and crumbled feta cheese to the scrambled eggs.
Stir gently to combine and warm through for about 30 seconds.

Step 5: Assemble the Wrap

Place the egg mixture in the center of each tortilla.
Add optional toppings like diced tomatoes or a spoon of yogurt.
Fold the sides in and roll the wrap tightly.

Step 6: Optional Toasting

For a crispy exterior, toast the wrap in a skillet for 1–2 minutes per side until golden brown.

How to Serve

Serve your Spinach and Feta Egg Wrap warm with:

A side of fresh fruit or salad.
A cup of coffee, tea, or smoothie.
A drizzle of hot sauce or tzatziki for extra flavor.

It’s also great as a grab-and-go breakfast wrapped in foil or parchment!

Additional Recipe Tips

Use fresh spinach: Frozen works too, but squeeze out excess water.
Don’t overcook the eggs: Soft and fluffy is best.
Warm your tortillas: Prevents cracking and makes wrapping easier.
Meal prep friendly: Make the filling ahead and assemble fresh.
Add texture: Sprinkle seeds or nuts for crunch.

Variations

Greek Style: Add olives, cucumber, and a spoon of tzatziki.
Spicy Kick: Add chili flakes or hot sauce inside the wrap.
Veggie Boost: Add mushrooms, zucchini, or bell peppers.
Low-Carb Option: Use a lettuce wrap or egg white omelet wrap.
Cheese Lovers: Mix in mozzarella or goat cheese along with feta.

Freezing and Storage

Refrigeration: Store wrapped in foil or airtight container for up to 3 days.
Freezing: Wrap in parchment and freeze for up to 1 month.
To Reheat: Microwave for 1–2 minutes or reheat in a skillet over low heat.

Avoid adding watery ingredients if planning to freeze (like tomatoes).

Special Equipment Needed 🍳

Nonstick skillet or frying pan
Whisk or fork
Spatula
Mixing bowl
Tongs (optional, for wrapping/toasting)

Frequently Asked Questions (FAQ)

1. Can I use egg whites instead of whole eggs?
Yes! Replace 2 whole eggs with 4 egg whites for a lighter wrap.

2. Can I use frozen spinach?
Absolutely. Just thaw and squeeze out all moisture before cooking.

3. Can I make this dairy-free?
Yes, skip the feta or use a vegan cheese alternative.

4. What’s the best tortilla to use?
Whole wheat or spinach tortillas add flavor and fiber, but any type works.

5. Can I make it ahead of time?
Yes, prepare the filling and refrigerate for up to 2 days; assemble when ready to eat.

Conclusion

The Spinach and Feta Egg Wrap is a wholesome, flavorful, and satisfying breakfast that brings a Mediterranean twist to your morning routine. It’s packed with protein, nutrients, and bold flavors that keep you energized for the day ahead.

Perfect for quick mornings, meal prep, or even a light lunch, this recipe proves that eating healthy doesn’t mean compromising on taste. Once you try it, it’ll become a breakfast favorite you’ll want to make again and again!